2900 yards 55:20:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (500) (10:00) 5 rounds 4 x 25 on :30 …#1 dolphin kick / #2 underwater …#3 breast / #4 free Set (600) (12:00) Pull set paddles and bouy only 12 x 50 breast pull on 1:00 Set (1000) (17:20) 4 rounds 3 x 50 choice on :50 …descend or hold time 100 ez on 1:50 …leave on next top Set (300) 12 x 25 on :30 …together swim |